TRAIN WITH CONTROL.
Most work stays at RPE 5–7. Quality-controlled sets replace repeated max-repetition work.
Level 02 — Capacity buildingBUILD.
BUILD.
28-DAY PERFORMANCE.
Build on Foundation with controlled supersets, power development, conditioning, and repeatable recovery habits.
The levelWHAT BUILD
WHAT BUILD
DEVELOPS.
Add sustainable volume and develop greater work capacity and strength endurance.
01
Sustainable training volume
02
Strength endurance and work capacity
03
Controlled power and recovery habits
How the 28 days workSTRUCTURE WITH
STRUCTURE WITH
A PURPOSE.
28 days organized into four progressive weeks with strength, power, conditioning, and recovery work.
- WEEK 01Establish sustainable volume
- WEEK 02Pair strength with controlled conditioning
- WEEK 03Develop cleaner power output
- WEEK 04Review capacity and recovery
USE WHAT SUPPORTS THE WORK.
Bodyweight, chair or bench, resistance band, and optional light dumbbells.
MODIFY EARLY.
Use the TBE Training Readiness Guide before every session. Stop for sharp, radiating, or worsening pain, and do not train through acute injury.
Read the guideRepresentative training dayWHAT A SESSION
WHAT A SESSION
CAN LOOK LIKE.
A warm-up, a focused strength or conditioning assignment, and a controlled cooldown. The full exercise prescription, sequence, and progression rules are part of the paid program delivery—not the public page.
01Warm up
Prepare the main movement patterns with easy, controlled work.
02Training focus
Use the prescribed effort target and stop before technical failure.
03Cooldown & record
Recover deliberately and record performance, effort, and readiness.
KEEP THE SYSTEM
USEFUL.
What if I miss a day?
Return to the next planned session when readiness supports it. Do not make up missed work by compressing the program or increasing multiple variables at once.
Can I modify a session?
Yes. Yellow readiness means modify one variable, reduce volume, lower resistance, or choose an easier option while preserving controlled effort.
How do I know when to advance?
Advance when your current level is complete and movement quality, prescribed effort, and recovery all support the next step.